Printer friendly version
return to recipes

Asian Mushroom Sauté

This Asian-flavored recipe is delicious as a side dish or used as a sauce. It is a very easy way of adding the health benefits of shiitake mushrooms to your Healthiest Way of Eating. One serving of this recipe provides 129% of the daily value (DV) for vitamin K, 50% DV for vitamin D, and 37% DV for copper. Enjoy!

Prep and Cook Time: 15 minutes Ingredients: 2 cups fresh shiitake mushrooms, sliced thick 2 TBS chicken or vegetable broth 1 TBS minced fresh ginger 2 medium cloves garlic, chopped 1 cup coarsely chopped scallion 2 TBS soy sauce salt and white pepper to taste

Directions:

1. Chop garlic and for at least 5 minutes to bring out its hidden health benefits.
2. Prepare rest of ingredients.
3. Simmer ginger, garlic, mushrooms, and scallions in broth for about 3 minutes on medium high heat. Season with soy sauce, salt, and pepper.

   Serves 2 as side dish

Healthy Cooking Tips:

By slicing the mushrooms about 1/4-inch thick or more, the brief cooking time will leave them still a little firm, and you will have a more substantial-looking side dish. One way to serve this recipe is as a bed for fish (like pictured), chicken, or lamb.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Asian Mushroom Sauté is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Asian Mushroom Saute 1.00 serving 151.31 grams 76.33 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin K 103.50 mcg 129.4 30.5 excellent vitamin D 200.10 IU 50.0 11.8 excellent copper 0.74 mg 37.0 8.7 excellent vitamin B5 (pantothenic acid) 2.74 mg 27.4 6.5 very good selenium 18.90 mcg 27.0 6.4 very good manganese 0.39 mg 19.5 4.6 very good vitamin C 10.93 mg 18.2 4.3 very good tryptophan 0.05 g 15.6 3.7 very good folate 51.36 mcg 12.8 3.0 good dietary fiber 3.18 g 12.7 3.0 good vitamin B2 (riboflavin) 0.20 mg 11.8 2.8 good vitamin B6 (pyridoxine) 0.23 mg 11.5 2.7 good vitamin B3 (niacin) 2.13 mg 10.7 2.5 good iron 1.58 mg 8.8 2.1 good potassium 304.15 mg 8.7 2.0 good zinc 1.30 mg 8.7 2.0 good protein 4.26 g 8.5 2.0 good magnesium 31.33 mg 7.8 1.8 good phosphorus 69.54 mg 7.0 1.6 good chromium 7.75 mcg 6.5 1.5 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Asian Mushroom Sauté

Send this page to a friend...